Comparing Nutrients in 500 calories Snacks, corn-based, extruded, cones, plain VS California Red Kidney Beans

Weight per 500 calories

• Snacks, corn-based, extruded, cones, plain: 98g
• California Red Kidney Beans: 152g

Snacks, corn-based, extruded, cones, plain have 1.5 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, cones, plain or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	69.7% 22.3g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.61% 0.01g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.7g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.84% 1.08g	99% 37.7g	38g per day for Men 19-50 years
Protein	10% 5.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.74% 15.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.74% 2.94μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.29% 2.94mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	4.36% 0.039mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31% 2.5mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	2.57% 10.8mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	66% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.16% 43mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.4mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.73μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	66.8% 1002mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	1.87% 0.21mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.053% 1.96g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, cones, plain vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 5.4 times more Vitamin B5, 15.3 times more Vitamin B6, 203 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, cones, plain vs California Red Kidney Beans:

• Snacks, corn-based, extruded, cones, plain have 60.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 100.5 times more Calcium, 42.5 times more Copper, 5.7 times more Iron, 22.5 times more Magnesium, 17.8 times more Manganese, 14.2 times more Phosphorus, 28.4 times more Potassium, 1.3 times more Selenium and 18.8 times more Zinc than Snacks, corn-based, extruded, cones, plain.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, cones, plain have 69.6 times more Fat and 408.9 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13 times more Omega 3, 1.5 times more Carbohydrate, 35 times more Fiber and 6.5 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Snacks, corn-based, extruded, cones, plain as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.